> 02/17/05 CCB Masters Kick Practice | GoSwim TV

02/17/05 CCB Masters Kick Practice

WARMUP: 400
400 your choice, on your own

MAIN SET: 2000/1600
Fastest swimmers do 4 X 100 in each stroke; fast swimmers do 3 X 100 in each stroke. Take 15 to 20 seconds rest after each 100; about 10 seconds on the 25s. Wear fins as indicated. Do not wear fins on any of the 4 X 25s.

Fly Round:
4 X 100 with fins, swum as:
25 Hand-Lead Body Dolphin on Your Stomach
25 Hand-Lead Body Dolphin on Your Back
25 2L/2R/2 whole-stroke Fly
25 Backstroke
Focus on two kicks per armstroke on the dolphins and fly.

4 X 25 Freestyle, descend time 1 to 4, but achieve the descend by KICKING FASTER. We’re looking to see lots of whitewater by the last two 25s.

Backstroke Round:
4 X 100, swum as:
25 6-Count Backstroke
25 4-Count Backstroke
25 2L/2R/2 whole-stroke Backstroke (focus on rotation)
25 Breaststroke

4 X 25 Free, build each 25, but achieve the build by KICKING FASTER.

Breaststroke Round:
4 X 100, swum as:
25 Underwater Breast Kick (arms in streamline)
25 Hand-Lead Breast Kick on Your Back
25 Breast with an Extra Kick
25 Freestyle

4 X 25 Freestyle, descend 1 to 4, but achieve the descend by KICKING FASTER

Freestyle Round:
With fins.
4 X 100, swum as:
25 Single-Switch
25 Freestyle breathe every 3
25 Freestyle breathe every 5
25 Freestyle any breathing pattern

4 X 25 Freestyle, build each 25, but achieve the build by KICKING FASTER

WARMDOWN: 100
100 EZ
We spent about 5 minutes practicing starts from the blocks after the warmdown.

Total Yardage: 2500/2100